Threshold 1550
500 choice, mix up drills and speeds to get ready for this... MS: Threshold - do all on 15" rest. 250. 200 Negative split by about 3". 150 as 100IM/50polo. 3x100. Cool Down 3x50 warm down perfect stroke **Neg split (NS) means the second half is faster than the first half by 3", so maybe 1:18, 1:15 per 100, as an example. ** IM- individual medley, one length each of fly, back, breast, free. You can do polo for fly and breast pull with a fly or flutter kick for breastThreshold 2500
500 choice, mix up drills and speeds to get ready for this... MS: Threshold (2k)- do all on 3 red line rest. 2x250. 3x200 Negative split by about 3". 3x150 as 100IM/50polo. 3x100. 3x50 warm down perfect stroke on 1'. **Neg split (NS) means the second half is faster than the first half by 3", so maybe 1:18, 1:15 per 100, as an example. ** IM- individual medley, one length each of fly, back, breast, free. You can do polo for fly and breast pull with a fly or flutter kick for breastThreshold 5000
900 as 200 as every 4th length scull, 150 as every 3rd length kick, 100 as every 2nd fastER fist drill x2.
WU set: 2 rounds of...
(4x50 minipower rack.
3x100 IM descend effort on 1:30-40.)
MS: Where am I set! Do you get the pattern?
2x250 on 3:20.
2x50 on 40.
2x200 NS by 3" on 2:45.
2x100 on 1:15.
4x150 as 100IM/50polo on 2:20-30.
Put on paddles.
2x100 on 1:15.
2x200 on 2:45 every 4th 25 back.
2x50 on 40.
2x250 on 3:20.
100 w/d.
** minipower rack = 1 each of 12.5fast, 25fast, 37.5fast, 50fast.
**Neg split (NS) means the second half is faster than the first half by 3", so maybe 1:18, 1:15 per 100, as an example.